NSCA-CPT Final Review
How does VO2max change with chronic aerobic endurance training? What causes this
change? - answer Increases, due to increased Q (cardiac output; due to increased SV,
not HR)
How is HR affected by chronic aerobic endurance training? - answer Unchanged or
decreased slightly
Heart adaptations to chronic aerobic endurance training? - answer Left ventricle
hypertrophy and chamber diameter increases
Coronary arteriole densities and diameters increase
Blood adaptations to chronic aerobic endurance training? - answer Increased blood
volume
Increased plasma (within 24 h)
Increased red blood cell volume (within a few weeks)
5 Respiratory system adaptations to chronic aerobic endurance training? -
answerIncreased ventilatory muscle endurance, aerobic enzymes, and tidal volume
Decreased O2 cost of breathing and breathing frequency
Skeletal muscle adaptations to chronic aerobic endurance training? - answerPossible
slight hypertrophy of type I fibers
Increased: capillary density, mitochondria density, glycogen stores, triglyceride stores,
and oxidative enzymes
Skeletal system adaptations to chronic aerobic endurance training? - answerPossible
increase of BMD
Acute effects of aerobic exercise on BP? - answerDecreased BP post-exercise
Chronic effects of aerobic exercise on systolic/diastolic BP (for normotensive and
hypertensive trainees)? - answerNormotensive: 3/2 decrease
Hypertensive: 7/6 decrease
Three major metabolic adaptations to chronic aerobic endurance training? - answer1)
Increased reliance on fat for energy
2) Increased lactate threshold
3) Increased VO2max (10-30%+)
Why does connective tissue (tendons, ligaments, cartilage) take longer to adapt to
training? - answerCT has few living cells and poor blood supply
,What primarily leads to aerobic endurance overtraining? - answerToo much volume
How quickly does aerobic detraining occur? - answerAs soon as two weeks after
stopping training
When should trainers refer clients to a nutrition professional? - answerWhen a problem
is beyond trainer's competency
When clients have nutritionally affected diseases
What is medical nutrition therapy and under whose scope of practice does it fall? -
answerNutrition info for those with nutritionally affected diseases
Under licensed nutritionists, dietitians, and registered dietitians
What is included in a complete dietary assessment? (4 things) - answerAnthropometric
data
Biochemical data
Clinical exam
Dietary intake data
Methods for gathering dietary intake data? - answerDiet recall
Diet history
Diet Record
What is the diet recall method? - answerReporting the last 24 hour's diet from memory
What is the diet history method? - answerCollecting data on eating schedule and habits,
likes, dislikes, and medical and weight history
What is the diet record method? - answerRecording intake for 3 days
RMR contribution to total energy requirements? - answer60-75%
Thermic effect of food contribution to total energy requirements? - answer7-10%
How much can RMR vary between individuals when all else is equal? - answer20%
How can energy requirements be estimated? - answerMeasure caloric intake when
weight is stable
Mathematical equations
RDA for protein for healthy, sedentary adults? - answer0.8g/kg for both men and
women
What is the World Health Organization's safe intake protein level? - answer0.83g/kg BW
,Who do RDA and safe intake levels apply to? - answerHealthy, sedentary adults
Pros/cons of computerized diet analysis? - answerPros; Info on vitamins/minerals in diet
Cons: Not all food data is available, software can be complex and require training,
analysis may be slow
What is a kcal? - answerAmount of energy equal to heat required to raise the
temperature of 1 kg of water 1˚C
3 Major components of total energy expenditure? - answer1) BMR
2) Physical activity
3) Thermic effect of food
Protein recommended for athletes? - answer1.2 to 2.0 g/kg BW per day
What may be excessive protein intake for those with impaired renal function, low
calcium intake, or restricted fluid intake? - answer4 g/kg BW per day
What is ketosis? - answerHigh levels of ketones in the blood, due to incomplete
breakdown of fatty acids
How many grams of carbs are required to prevent ketosis? - answer50 to 100 g/day
What percent of total calorie intake should come from carbs for physically active
individuals? - answer60-70%
How many grams of carbs should endurance athletes consume to replenish glycogen
fully? - answer7-10 g/kg BW per day
How many grams of carbs should strength/sport/skill athletes consume to replenish
glycogen fully? - answer5-6 g/kg/day
What percent of total calorie intake should come from fats to avoid deficiency? -
answer3% from omega-6
05 to 1% from omega-3
Negative effects of low-fat diets? - answerDecreased testosterone production (diets <
15% fat)
Decreased fat soluble vitamin absorption
Recommended percentage of total calorie intake that should be fat and what
percentage mono/polyunsaturated and saturated? - answer30% or less
20% mono/polyunsaturated
<10% saturated
, What are dietary reference intakes (DRIs)? - answerRecommended vitamin and mineral
intake (U.S. and Canada)
What are the 4 categories of DRIs? - answer1) RDAs
2) Adequate intake
3) Estimated Average Requirement
4) Tolerable Upper Intake Level
What is a recommended dietary allowance (RDA)? - answerIntake that meets nutrient
needs of 97-98% of healthy individuals in an age/sex group
What is adequate intake? - answerGoal intake used when an RDA isn't established
What is tolerable upper intake level? - answerMax intake unlikely to pose health risks in
almost all healthy individuals in a group
What is estimated average requirement? - answerIntake that meets estimated nutrient
need of 1/2 the individuals in a specific group
When should clients decrease dietary fat? - answer1) To make room for needed carbs
2) To aid weight loss
3) To decrease elevated cholesterol
At what percent dehydration is thirst triggered? - answer1%
Average fluid intake to maintain fluid balance in a sedentary adult? - answer1.4 to 2.6
L/day
Suggested fluid intake pre-exercise? - answer5-7 ml/kg 4+ hours prior
Additional 3-5 ml/kg 2 hours prior if urine is dark
Fluid replacement post-exercise? - answerMonitor weight loss by weighing in pre- and
post-exercise
Drink 20-24 oz. per pound of BW lost during exercise
Na-rich foods and drinks
What is hyponatremia? - answerDangerous drop in blood sodium levels during long
duration activity
Extra calories needed to gain a pound of LBM? - answer2500
What is hemochromatosis? - answerGenetic disorder in which body absorbs and stores
iron into tissues excessively; can lead to multi-system failure
Which vitamins and minerals may be dangerous in excess? - answerVitamins A and B6,
Niacin, Calcium, Iron, Magnesium, Zinc
How does VO2max change with chronic aerobic endurance training? What causes this
change? - answer Increases, due to increased Q (cardiac output; due to increased SV,
not HR)
How is HR affected by chronic aerobic endurance training? - answer Unchanged or
decreased slightly
Heart adaptations to chronic aerobic endurance training? - answer Left ventricle
hypertrophy and chamber diameter increases
Coronary arteriole densities and diameters increase
Blood adaptations to chronic aerobic endurance training? - answer Increased blood
volume
Increased plasma (within 24 h)
Increased red blood cell volume (within a few weeks)
5 Respiratory system adaptations to chronic aerobic endurance training? -
answerIncreased ventilatory muscle endurance, aerobic enzymes, and tidal volume
Decreased O2 cost of breathing and breathing frequency
Skeletal muscle adaptations to chronic aerobic endurance training? - answerPossible
slight hypertrophy of type I fibers
Increased: capillary density, mitochondria density, glycogen stores, triglyceride stores,
and oxidative enzymes
Skeletal system adaptations to chronic aerobic endurance training? - answerPossible
increase of BMD
Acute effects of aerobic exercise on BP? - answerDecreased BP post-exercise
Chronic effects of aerobic exercise on systolic/diastolic BP (for normotensive and
hypertensive trainees)? - answerNormotensive: 3/2 decrease
Hypertensive: 7/6 decrease
Three major metabolic adaptations to chronic aerobic endurance training? - answer1)
Increased reliance on fat for energy
2) Increased lactate threshold
3) Increased VO2max (10-30%+)
Why does connective tissue (tendons, ligaments, cartilage) take longer to adapt to
training? - answerCT has few living cells and poor blood supply
,What primarily leads to aerobic endurance overtraining? - answerToo much volume
How quickly does aerobic detraining occur? - answerAs soon as two weeks after
stopping training
When should trainers refer clients to a nutrition professional? - answerWhen a problem
is beyond trainer's competency
When clients have nutritionally affected diseases
What is medical nutrition therapy and under whose scope of practice does it fall? -
answerNutrition info for those with nutritionally affected diseases
Under licensed nutritionists, dietitians, and registered dietitians
What is included in a complete dietary assessment? (4 things) - answerAnthropometric
data
Biochemical data
Clinical exam
Dietary intake data
Methods for gathering dietary intake data? - answerDiet recall
Diet history
Diet Record
What is the diet recall method? - answerReporting the last 24 hour's diet from memory
What is the diet history method? - answerCollecting data on eating schedule and habits,
likes, dislikes, and medical and weight history
What is the diet record method? - answerRecording intake for 3 days
RMR contribution to total energy requirements? - answer60-75%
Thermic effect of food contribution to total energy requirements? - answer7-10%
How much can RMR vary between individuals when all else is equal? - answer20%
How can energy requirements be estimated? - answerMeasure caloric intake when
weight is stable
Mathematical equations
RDA for protein for healthy, sedentary adults? - answer0.8g/kg for both men and
women
What is the World Health Organization's safe intake protein level? - answer0.83g/kg BW
,Who do RDA and safe intake levels apply to? - answerHealthy, sedentary adults
Pros/cons of computerized diet analysis? - answerPros; Info on vitamins/minerals in diet
Cons: Not all food data is available, software can be complex and require training,
analysis may be slow
What is a kcal? - answerAmount of energy equal to heat required to raise the
temperature of 1 kg of water 1˚C
3 Major components of total energy expenditure? - answer1) BMR
2) Physical activity
3) Thermic effect of food
Protein recommended for athletes? - answer1.2 to 2.0 g/kg BW per day
What may be excessive protein intake for those with impaired renal function, low
calcium intake, or restricted fluid intake? - answer4 g/kg BW per day
What is ketosis? - answerHigh levels of ketones in the blood, due to incomplete
breakdown of fatty acids
How many grams of carbs are required to prevent ketosis? - answer50 to 100 g/day
What percent of total calorie intake should come from carbs for physically active
individuals? - answer60-70%
How many grams of carbs should endurance athletes consume to replenish glycogen
fully? - answer7-10 g/kg BW per day
How many grams of carbs should strength/sport/skill athletes consume to replenish
glycogen fully? - answer5-6 g/kg/day
What percent of total calorie intake should come from fats to avoid deficiency? -
answer3% from omega-6
05 to 1% from omega-3
Negative effects of low-fat diets? - answerDecreased testosterone production (diets <
15% fat)
Decreased fat soluble vitamin absorption
Recommended percentage of total calorie intake that should be fat and what
percentage mono/polyunsaturated and saturated? - answer30% or less
20% mono/polyunsaturated
<10% saturated
, What are dietary reference intakes (DRIs)? - answerRecommended vitamin and mineral
intake (U.S. and Canada)
What are the 4 categories of DRIs? - answer1) RDAs
2) Adequate intake
3) Estimated Average Requirement
4) Tolerable Upper Intake Level
What is a recommended dietary allowance (RDA)? - answerIntake that meets nutrient
needs of 97-98% of healthy individuals in an age/sex group
What is adequate intake? - answerGoal intake used when an RDA isn't established
What is tolerable upper intake level? - answerMax intake unlikely to pose health risks in
almost all healthy individuals in a group
What is estimated average requirement? - answerIntake that meets estimated nutrient
need of 1/2 the individuals in a specific group
When should clients decrease dietary fat? - answer1) To make room for needed carbs
2) To aid weight loss
3) To decrease elevated cholesterol
At what percent dehydration is thirst triggered? - answer1%
Average fluid intake to maintain fluid balance in a sedentary adult? - answer1.4 to 2.6
L/day
Suggested fluid intake pre-exercise? - answer5-7 ml/kg 4+ hours prior
Additional 3-5 ml/kg 2 hours prior if urine is dark
Fluid replacement post-exercise? - answerMonitor weight loss by weighing in pre- and
post-exercise
Drink 20-24 oz. per pound of BW lost during exercise
Na-rich foods and drinks
What is hyponatremia? - answerDangerous drop in blood sodium levels during long
duration activity
Extra calories needed to gain a pound of LBM? - answer2500
What is hemochromatosis? - answerGenetic disorder in which body absorbs and stores
iron into tissues excessively; can lead to multi-system failure
Which vitamins and minerals may be dangerous in excess? - answerVitamins A and B6,
Niacin, Calcium, Iron, Magnesium, Zinc
